Wednesday, October 21st 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 min cardio

2 min mobility


3 sets of:

20 in and out plate hops

8 OH Squat

8/leg Glute bridge

8 Box Jump + step down

8 Muscle snatch


A: Snatch (5 x 1+2)

5 sets

1 Power Snatch

2 Squat Snatch

@65-65-70-70-70% (NO TNG)


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 11minutes

11 Thrusters @95/65lbs

55 Double-unders

Cool down

Lower body flow

be creative here. You can use the movements in our video and add in your own. The goal with these flows is to relax, stretch and reflect on our bodies.